✔️ HOW TO GAIN 10 KG OF MUSCLE MASS FAST | 5 STEPS

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How to Gain Muscle Mass Fast – 5 Steps

Muscle hypertrophy is the increase in muscle cell volume and there is a lot to learn about how to gain muscle fast.

You will learn below how to increase your muscle mass quickly in a few simple steps and you will also know exactly how they will work in your body.

The first step is Calorie Counting.

It's important to know how many calories you can burn during the day and how much you're eating.

As is popular knowledge, eating protein helps to increase muscle mass, but if you are eating a lot of protein and not consuming the required level of calories, it will be much more difficult to understand how to gain muscle fast.

For example, if you train a lot and eat a lot of protein, but don't provide enough calories for your body, when your body needs energy your muscles will break down and then all your effort will go down the drain.

Hence the importance of consuming good sources of carbohydrates – especially before training – so that your body has a source of energy that can be obtained quickly and does not burn proteins.

In addition, muscles need more calories to maintain themselves and you need to have adequate caloric intake to avoid losing lean mass.

But, How to count calories?

The average calorie count per day can change according to age, gender, amount of physical activity you do, what your daily activities are, etc. So, the ideal would be to look for a nutritionist to help you.

There are approximate averages, but they are not very reliable. In the USA, they say that an adult man should eat 2700 calories a day, and women 2000.

The important thing is to know how many calories you need to gain weight, but also be very careful with what you eat. Always try to maintain a balanced diet.

Don't reduce your total calorie amount too much on rest days!
It's good to be careful not to eat too much less on days when you don't exercise, thinking you might put on weight. Because on rest days, in the recovery phase, is when muscles normally grow, so it's important to ingest nutrients and proteins to feed you.

While it's recommended that you eat more calories on training days for more energy and better exercise performance, it's important to adjust your calories for the days when you're not training.

You might want to cut down on the amount of carbs you're going to eat and keep up your protein and fat intake, but just don't let the total calorie amount decrease too much.

A golden tip. Make a food diary.

As boring as it sounds, you can keep a journal of the foods you ate throughout the day. This can help you count total calories.

There are apps that count calories and calculate the nutrients you've ingested during the day based on the foods you record in your diary. It's a simpler and faster way to know how you're eating and to identify if you need to make some kind of adjustment.

The second step is Feeding Care.

Your eating habits can greatly influence the speed and efficiency of muscle mass gain. Here are some tips on how to gain muscle fast through food intake:

1. Eat several meals throughout the day.

2. Sufficient carbohydrate intake before exercise.

3. Eating enough protein before and after exercise.

The third step is how to gain muscle mass fast in bodybuilding.

The fourth step is to make use of supplements..

The fifth step to gaining muscle mass fast is Rest.